usms 2004 and 200 newsletter of the year “swimming...
TRANSCRIPT
Volume 43, Number 6 Published 10 Times Yearly by OMS, Inc. July 2016
“Swimming for Life”USMS 2004 and 2007 Newsletter of the Year
Aqua Maste r
“Wonderful Water Weekend”*by Rebecca Ducore—Oregon City Tankers
Swimmers from across the Pacific Northwest con-vened in beautiful Bend, Oregon, for a weekend packed with events under the banner of a “Wonderful Water Weekend.” Saturday’s schedule included a morning open-water clinic at the Juniper Swim & Fitness Center, followed by a meet in the LCM outdoor pool, and contin-ued on Sunday with an open-water style buoy swim at the pool, and a pancake brunch social event to close the activities.
Saturday started well, with beautiful, clear skies and temperatures in the upper 60s. Swimmers participating in the open-water clinic enjoyed the heated pool and fine weather. Coach Bob Bruce led the clinic, and covered instruction in the pool for straight-line swimming, how to swim in crowds, and navigating and rounding buoys.
A total of 67 swimmers signed up for the LCM meet, swimming 267 entries over the 25 events. Ages ranged from 25 to 94 years old, representing Nike, Oregon Masters, Puget Sound Masters, Swim Fort Lauderdale, Victoria Masters Swim Club, and Unattached swimmers from Oregon, San Diego-Imperial, and Snake River LMSCs. As warm-ups started for the LCM meet, the skies began to darken and storm clouds rolled in. Swimmers’ spirits remained high, and warm-ups proceeded as planned up until 12:48 p.m., when lightning was sighted on the ho-rizon. The pool and deck were quickly cleared, as swim-mers and officials alike scrambled to gather their belong-ings and move to safety. Luckily, the Juniper pool deck was adjacent to the indoor fitness center and pool, with a window-lined hallway that looked out onto the LCM
pool. Swimmers propped up their chairs and dumped their gear through the hallway and set up temporary camp as everyone waited for the weather to clear. Bob Bruce broke out the cookies and passed them around as swimmers chatted, keeping spirits high despite the bad weather. Thunder and lightning continued to plague the event, but eventually everyone was given the “all clear” a little after 2 p.m., and returned to the deck to get the meet underway.
The rest of the meet went off without a hitch, thanks to meet director Bob Bruce, referee Ken Hansen, clerk of course Barb Harris, announcer Kristen Brown, ET Audrey Robeson, officials Val Houghton, Kristin Winslow, and Judy Miller, and the volunteer timers. Many thanks for keeping operations moving smoothly and near on-sched-ule despite the hour+ weather delay! Swimmers enjoyed
Juniper Swim & Fitness Center
continued on page 13
United States Masters Swimming Inc., cannot and does not accept responsibility for the content of any information or material not authorized by United States Masters Swimming, Inc. All opinions stated in any such material are solely those of the author(s) and not necessarily those of United States Masters Swimming, Inc. or Oregon Masters Swimming. Aqua-Master is the official publication of Oregon Masters Swimming. A subscription is part of membership in OMS. Contact Susie Young or Jackie Parker for membership information. OMS is a Local Masters Swimming Committee (LMSC) and part of United States Masters Swimming, Inc. Information is also available on line at www.swimoregon.org.
Send address changes to Susie Young all other questions to Christina FoxVolume 43, Number 6, July 2016
Oregon Masters Swimming, Inc.Board Members
Aqua Master Editor . . . . . . . . . . . . . . . . . . Alice Zabudsky [email protected] . . . . . . . . . . . . . . . . 503-630-7499
Awards (Annual) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Coaches Chair . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Tim Waud [email protected] . . . . . . . . . . . . . . . 503-341-3152
Data Manager (swim meets) . . . . . . . . . . Gary Whitman [email protected] . . . . . . . . . . . . . . . . 360-896-6818
Fitness Chair . . . . . . . . . . . . . . . . . . . . . . . Aubree Gustafson [email protected] . . . . . . . . 971-404-6968
HOST/Social . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Long Distance Chair . . . . . . . . . . . . . . . . . . . . . . . Bob Bruce [email protected] . . . . . . . . . 541-317-4851
Membership. . . . . . . . . . . . . . . . . . . . . . . . . . . . Christina Fox [email protected] . . . . . . . . . . . . . . 541-929-5991
Officials (swim meets) . . . . . . . . . . . . . . . . . Jacki Allender [email protected] . . . . . . . . . . . . 541-753-5681
OMS email Group Maintenance . . . . . . . . . . Susie Young [email protected] . . . . . . . . . . . . . . . . 503-475-8004
Program Development . . . . . . . . . . . . . Marlys Cappaert [email protected] . . . . . . . . . . . . 541-760-0413
Records . . . . . . . . . . . . . . . . . . . . . . . . . . . . Stephen Darnell [email protected] . . . . . . . 360-834-6020
Safety . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Joy Ward [email protected] . . . . . . 503-777-5514
Souveniers . . . . . . . . . . . . . . . . . . . . . . . . . Jeanna Summers [email protected] . . . . . 503-313-8389
Sunshine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Ellen Summers [email protected] . . . . . . . . . . . . . . . . . 503- 819-6044
Club Reps OREG . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . DUCK . . . . . . . . . . . Bridget Shepherd & Lindsay Miller [email protected] USMS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Sandi Rousseau [email protected] . . . . . . . . . . . . . . . . . . . 541-354-2580
Top Ten . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . MJ Caswell [email protected] . . . . . . . . . . . 541-478-0437
Web Masters . . . . . . . . . . Bonnie Edwards & Matt Miller [email protected] . . . . . . Bonnie 503-288-5140 [email protected] . . . . . . . . . . . . . . . . . . . . . . . Matt
Principal Founders of OMS: Connie Wilson Earl Walter
Chairman of the BoardJeanne Teisher
[email protected] . . . . . . . . . . . . . 503-574-4557
Vice Chairman - SanctionsRobbert van Andel
[email protected] . . . . . . . . . . . . 503-925-8085
SecretaryMichelle Jacobs-Brown
[email protected] . . . . . . . . . . . . . 360-601-8132
TreasurerKermit Yensen
[email protected] . . . . . . . . . . . . 503-704-1382
RegistrarSusie Young
[email protected] . . . . . . . . . . . . . . . . . 503-475-8004
CONTENTSRegular Articles
3 Off the Block
4 Setting the Pace with Coach Tim
Records & Results5 USMS Spring Nationals SCY
5 Road to Nationals LCM
5 Dual-Sanctioned Beaverton Meet LCM
5 Oregon Senior Games-SCY
Articles/Announcements6 Team Life
9 Swimmer Spotlight
10 Swim Bits
11 Whitewater Showdown in Tournament Town
13 Association Meet Photos
15 Open Water Schedule
15 Miscellaneous Information
Event Schedule — Back Page
3 July 2016
The Joy of Swimming“There’s something about the water
that invites us to jump in. And when we do, we are immersed in fun, in joy, and in love.”
— Lynne Cox, from the foreword
A recent Masters Swimmer on the Wil-lamette Valley Aquatic Club Masters team (they are no longer active) in Portland, OR, has published a book about swimming. Her name is Lisa Congdon and her book came out April 19th.
Lisa Congdon, bestselling author of What-ever You Are, Be a Good One, presents a color-fully illustrated tribute to our universal love for swimming: The Joy of Swimming: A Celebration of our Love for Getting in the Water. Congdon brings her personal passion as a lifelong
swimmer to this beau-tiful and thoughtful collection of words and imag-ery about one of the world’s most treasured past-time and athletic endeavors.
Here you’ll find hand-lettered inspi-rational quotes; illustrated collections of
vintage swimsuits; a chart of the average human’s swimming speed compared with other animals; great moments in
Olympic swimming history; vintage pool signs; the rules for public swim-ming pools around the world; and much more. The Joy of Swimming
also features dozens of watercolor portraits paired with personal stories about swimmers both his-toric and everyday, from Gertrude Ederle, who in 1926 became the first woman to swim the English Channel; to Amanda Commodore, a 13-year-old Native American competitive swimmer; to 92-year-old Paul Cryan who
took up the sport when he retired 30 years ago and still swims three days a week.
An emphasis on swimming as a way
of life makes this volume one that will speak to serious swimmers and vacation paddlers alike. The book’s fore-word is written by distance swimming icon, Lynne Cox, who has broken record after record in long-distance swimming.
About the AuthorLisa Congdon is an artist, il-
lustrator, author, and avid swimmer whose books include Whatever You Are Be a Good One, Fortune Favors the Brave, and Art Inc., among others. She lives in Portland, Oregon. Foreword writer Lynne Cox is a record-breaking long-distance swimmer and bestselling author who lives in Southern California.More information: www.thejoyofswimmingbook.com
Off the Block
4 July 2016
Warm-up, Warm-down, and Recovery in Swimming
Coach Tim WaudOMS Coaches Chairman
Warm-up
Warming up for practice and competition is vital to swimming performance. The hardest part of swimming is just getting into the pool. Warm-up is a physical and mental process that can vary immensely from person to person. Mentally we need to get into the right mind set and we need to prepare our physical being for the demands we will put our body through. Experiment with your warm-ups and find out what works best for you.
A warm-up is not defined by distance or minutes, but rather by what kind of swimming you do and, to a certain extent, how you feel. When your body is warmed up, you will be able to change swimming speeds effortlessly. Some days you will need far fewer laps to warm up than on other days, when you may swim for an hour and still feel sluggish trying to break into a sprint. The amount of swimming it takes to warm up depends on a number of variables, both internal and external: from where you are in your training cycle, to how much sleep you’ve been getting, to what you’ve eaten, to the water temperature, to the time of day. Age plays a role too. Masters swim-mers tend to need a longer, more gradual warm-up.
Be on time for practice and competition. Getting to the pool on time for practice and competition is impor-tant, and not just because every lap of warm-up counts. Rushing around causes stress (both mental and physical) that can be detrimental to athletic performance. If you are running late, the best thing to do is accept it, relax, and just start swimming easy, as if you were on time.
Smooth Swim Perfect (SSP) swimming. Start every warm-up with some smooth swimming. There is a dif-ference between smooth swimming and lazy swimming. Smooth swimming is mindful and has perfect technique,
while lazy swimming is mindless and sloppy. Once you’ve swum an appropriate distance, start swimming drills. Swimming drills and kick drills are a great way to rehearse technique and also work on warming up your legs. Kick sets are very important to warming up leg muscles be-cause they consume a large amount of oxygen.
Warm down
Part of an effective and proper swim session, whether it’s an early morning practice or an important meet, is re-storing your body. Part of a total performance swimming plan is recovery and the cool down exercises that you do after working out. Warming down is also an important step in helping muscles clean out the lactate and other waste that has accumulated during rigorous exercise. When you swim at high intensities, metabolites like inor-ganic phosphate, lactate, ADP, and hydrogen ions build-up in your body and can compromise your next swim-ming performance. A proper warm down facilitates the removal of lactate after a race or intense swim session.
There are numerous studies that show swimmers hav-ing better performance with a proper warm down. Stud-ies from the Journal of Swimming Research show that “an active recovery between events (which was essentially a cool down from the first race), resulted in improved per-formance versus the passive recovery.” Warming down after each race is going to help you have better perfor-mance in the next race, so make it part of your routine.
Recovery
John Underwood, the founder of the American Ath-letic Institute–Human Performance Project and an interna-
continued on page 14
Setting the Pace with Coach Tim
5 July 2016
Recent Meets & Records
Road to Nationals — LCMMay 14, 2016; Bend, OR
Results for this meet can be found at:http://swimoregon.org/results/
Oregon LCM Pentathlon records established at this meetDistance Age Group Name Time Sprint Distance (400 meters) Women 45-49 Shirlene Gonzalez 6:52.13Mid Distance (600 meters) Women 70-74 Ginger Pierson 12:02.37Long Distance (1200 meters) Men 35-39 Matt Miller 17:32.53
Tualatin Hills Dual-Sanctioned Meet — LCMJune 3-5, 2016; Beaverton, OR
Results for this meet can be found at:http://swimoregon.org/results/
OREG Records established at this meetAge Group Event Name Age Time RecordWomen 30-34 100 LCM Backstroke Sara Shepherd 34 1:11.47 OregonWomen 60-64 400 LCM I.M. Colette Crabbe 60 5:56.40 Oregon, Zone
2016 U.S. Masters Swimming Spring National ChampionshipApril 28 - May 1, 2016; SCY; Greensboro, North Carolina
Results for OREG for this meet can be found at:http://www.usms.org/comp/meets/meetsearch.php?club=OREG&MeetID=20160428ramgsaY
OREG Records established at this meet
Age Group Event Name Age Time RecordWomen 25-29 50 Yard Freestyle Hailey Bambusch 25 24.53 OregonMen 55-59 1650 Yard Freestyle David Hathaway 55 19:22.47 Oregon
Oregon Senior Games — SCYJune 11, 2016; Bend, OR
Results for this meet can be found at:http://swimoregon.org/results_pdfs/2015-2016/ResultsOregonSrGames_SCY_20160611_Splits.htm
NO new records established at this meet
6 July 2016
Team LifeWhat in the World is a CBAT?
By Marlys Cappaert and Sandra Uesugi
Whenever we check in at swim events, there is always a little stumbling and mumbling over our long team name: “Circumnavigating Beaver Aquatic Team.” We smile in response to the quizzical looks and just say, “CBATs for short.” The story of how we got our name is about as long as the name itself.
Our origins stem from a M-W-F noon hour swim workout class within the Faculty Staff Fitness (FSF) program at Oregon State University. Celebrating its 30th anniversary this year, the FSF program was founded in 1986 by OSU men’s swim coach Bill “Coach” Winkler. Coach was devoted to fitness, fellowship and a little friendly competition. He had a loyal and well-deserved following. In the early years of the program, one had to line up at 5 AM on registration day to get a coveted spot in the class.
Coach would often conjure up class activities to ensure our attendance, interest and participation. At the start of the 1991-92 school year, he an-nounced we would be swimming the 2,385 miles from Newport, Oregon to Hawaii as a group, tallying up every swimmer’s yardage from each workout like a virtual relay. Just before that school year was over, Coach announced that we had arrived in Honolulu Bay, Maui! However, our victory was short lived. Coach decided that we would continue on with the goal of swimming around the world. We started logging yards once again. An oceanographer in our group dutifully tracked our mileage and mapped our progress across the Pacific Ocean, Indian Ocean, through the Suez Canal, the Mediterranean Sea, the Atlantic Ocean, Caribbean Sea, through the Panama Canal, and back into the Pacific. It took just over 8 years to complete the 25,612-mile journey, finally arriving back in Newport in spring 1999. A couple years later when we formally registered as a USMS team, the choice of name was obvious: Circum-navigating Beaver Aquatic Team.
Though the CBAT has been swim-ming together for decades, we don’t often show up in force at organized USMS events. You are much more likely to find us out in a lake, pond, ocean, river…or other large puddle. CBAT John Gabriel looks at any body of water and challenges, “I bet we could swim across that!” CBAT Jack Istok pulled out The Oregon Atlas of Lakes and decided we should swim across every lake in Oregon larger than 50 acres. There are over 200, and Jack has crossed more than half of them, recruiting many of us to join him on these adventures. These occasionally include some extra ad-venture, an inadvertent trespass, and always plenty of snacks. Waldo Lake is one of our favorites, a true Oregon gem.
We have also enjoyed many a warm summer night swim under a bright full moon, a popular an-nual tradition. Of course, safety is paramount. We recruit friends to be safety kayakers and wear glow-ing bracelets for visibility. Among the notable was a late night swim in Cottage Grove Lake. We took the requisite group picture and headed out across the lake. It was a beauti-ful warm night. When John arrived first back to the boat ramp, he was met by the Sheriff who said we could not swim there, concerned for our safety…well we already had. I think John may have framed the warning, but the best moment was when we looked later at the photos and right behind us in the group photo, the flash had picked up a large sign that read, “NO SWIMMING”. Oops.
Coach Bill Winkler at Langton Pool continued on page 7
7 July 2016
Dinner seaside in Croatia
Jumping off the boat in CroatiaOn the sailboat in Greece between swims
Jack Istok at the Kitslano Bay Challenge finish
Outside the U-Boat tunnel from WW2 in Croatia—Hitler’s Eyes
Sandra Uesugi
completes the
Greece to Turkey crossing
Team Lifecontinued from page 6
continued on page 8
Travel beyond Oregon has figured prominently in our swimming adven-tures. We’ve travelled to exciting competitions such as the Waikiki Rough Water, Chicago’s Big Shoulders, Kitsilano Bay Challenge, Roy Webster Cross Channel, Swim Defiance, Alcatraz Sharkfest and fielded several relays at the Maui Channel and Trans Tahoe events. Some of us have also embraced the holiday swimming adventure. These have been with the English company Swim Trek who provides week-long trips at swim locations around the world. Destinations have included Greece, Croatia, Italy, the British Virgin Islands, Turkey, and a 2016 planned trip to Baja, Mexico.
We still spend most every M-W-F at noon in the waters of our home pool, recently named the Bill Winkler Pool to commemorate his great service to OSU after we lost him this past winter. But it’s the clear, blue open waters we dream of, including Coach and his annual summer trips home to Michigan to backstroke in his favorite lake by his family cabin.
dsf
8 July 2016
CBATs perfect garbage bag fashion at the Roy Webster Cross Channel Swim
The finish of Jack Waldo's 12 k birthday swim
Group at Croatia waterfall Lunch break during Jack Waldo’s 12 k birthday swim
First Maui Channel relay
Team Lifecontinued from page 7
Croatia Group
9 July 2016
Virginia PhippsAge 91; Oregon City Tankers
Swimmer Spotlight
In the spring of 2015, at the age of 90, Virginia found herself in a role reversal. After countless years of taking her kids to swim prac-tice, her son Tom was taking her to swim with the Oregon City Tankers. A year lat-er, with two swim meets under her belt, she has set three zone and one state re-cord in the W90-94 age group.
Virginia describes herself as a wa-ter baby. Whether it was swimming in the creek in Tumwater, in her brother’s diaper tub in Independence, or learn-ing to float in Lake Stevens she always was drawn to the water. When she was 11-years-old, she taught herself to swim by watching and mimicking the kids that were taking the swim lessons her parents could not afford.
In adult life, after she had started a family, she became acquainted with Virginia Van Rossen, who was deeply in-volved in Oregon aquatics – coaching and teaching at the University of Oregon. Virginia Van Rossen helped ignite Virginia’s passion for the water and swimming even more. She became a certified Red Cross swimming instructor
and a senior swim meet official. Moves took her to Wash-ington, California and Arizona, where she continued her involvement in swim-ming in a variety of positions. After re-tirement she began swimming with a group in Arizona, and six years ago she moved back to Oregon.
Oregon City Tankers’ Coach, Tim Waud remembers that he and Virginia hit it off immediately. “We both share a long history with swimming that has deep roots. Virginia was best friends with Virginia and Don Van Rossen, and I credit these two individuals with my own passion for swimming, as they were my mentors in col-lege and helped me develop my coaching and aquatics career,” Tim explains. “She is always helping the team-mates in her lane and giving them valuable feedback. I love having Virginia swim with the Tankers. She always has a smile and her lane mates enjoy the camaraderie
she brings to the team. To have Master swimmers involved with kids on the USA Swim Team in Oregon City really brings things around full circle. The kids love seeing the Masters compete at the annual Dual-Sanctioned meet at Oregon City in March, and Virginia is a crowd favorite! To have a mother and two of her children, Tom and Tracy, swim on the team is what Masters swimming is all about. Virginia is the perfect example that “Swimming is for Life!”
—submitted by Karen Andrus-Hughes
Virginia, working with
other swimmers during a workout
10 July 2016
Swim Bits“In the Doing of the Thing”by Ralph MohrCentral Oregon Masters Aquatics (COMA)
One swimming book everyone should read this summer is The Three-Year Swim Club, by Julie Checkoway. It is about swimmers on Maui be-fore WWII who started training in a sugar field irrigation ditch. The coach, Soichi Sakamoto, wanted a three year com-mitment from the kids, thus the name of the team, and he got more than
that. He ended up with world records, individual and team national champion-
ships, and finally one Olympic gold medal winner in 1948.
Sakamoto was far ahead of his time in his workouts’ length and focus. His swimmers beat almost everyone, but we have not heard much about Keo Nakama, Sakamo-to’s best swimmer, Halo Hirose, or Bill Smith, the Olympic champion, as there were no Olympic games in 1940, due to the war, and most of Sakamoto’s teams’ exploits were forgotten because of the war.
There is still a swim meet run in Hawaii named after Keo Nakama, and, as a personal note, I found online in the 1960 meet sheet, two Hawaiian swimmers I knew, Larry Oshiro and Mack Hirayama, who swam on the University of Oregon Swimming Team in the 1960s. Cf. https://www.yumpu.com/en/document/view/46117102/1960-keo-na-kama-invitational-hawaii-swimming
Both Larry and Mack swam for Don Van Rossen. In the early 1960s Oregon had a plethora of Hawaiians and Aus-tralians on the swim team, including Bill Chambers, and Arthur Thompson, teammates of mine.
When I finished The Three Year Swim Club I browsed the
index, wondering if there was anyone there I knew. I was surprised and pleased to find Mac Nakano as one of Saka-moto’s last swimmers. Mac coached the Eugene Swim and Tennis Club in the 1960s, and at an age group meet one Sunday between the heats and finals, he went to his motel to rest and never woke up.
The Columbia Basin League, a collection of age group teams in Oregon which no longer exists, always had a min-ute of silence in Mack’s memory before meets and meet-ings. It was a nice memorial for Mac. Maybe we need to start it again.
Another book I can recommend immensely to water enthusiasts is The Emerald Mile, by Kevin Fedarko, subtitled “The Epic Story of the Fastest Ride in History Through the Heart of the Grand Canyon.” It’s the story of three guys who ran the Colorado in 1983 from the put-in below the Glen Canyon Dam to the Grand Wash Cliffs. They made the trip in less than two days in a dory, modeled originally after a McKenzie River white-water fishing boat.
The record set by the Emerald Mile, the name of the boat, has been twice broken this year in kayaks. You will find a good story on both record runs in the Spring 2016 issue of “Canoe and Kayak.”
One of the inspirations for the runs was Buzz Holmstrom, a native of Coquille, who was the first person ever to run the Colorado single-handed from Green River to Hoover Dam. His story is told in The Doing of the Thing, by Vince Welch. It was a marvelous feat (not possible now with all of the dams on the Colorado), and the story is tragic as Holmstrom had trouble afterwards from the accolades he received.
Holmstrom’s comment, though, as he was looking at Hoover Dam at the end of this first solo Colorado trip, is appropriate for anyone on or in the water. Looking ahead, he said, “I find I have already had my reward, in the doing of the thing.”
11 July 2016
The Greensboro Aquatic Center in Greensboro, North Carolina — known as “tournament town” due to its history of hosting a number of well-known champi-onship sporting events — served as the venue for the 2016 USMS Spring Nationals which was held April 28 through May 1. This was the second time in the last 5 years that USMS Spring Nationals has been held at this facility, and after another well-organized and well-run event, it wouldn’t be surprising to see Nationals hosted
Whitewater Showdown in Tournament Townby Matt Miller
Greensboro Aquatic Center - the calm before the storm
GAC in action - Mens 100 Free
here again. The facility was impressive, the pool fast, the seating sufficient — and pretty comfortable considering there were 1800 swimmers plus their ‘fan base’ — and the water was perfect racing temperature and crystalline.
There were 5 club OREG Swimmers, 4 men and 1 woman, who made the cross-country trip to compete: Hailey Bambush (Multnomah Athletic Club), David Hathaway (Oregon Reign Masters), Matt Miller (Rogue Valley Masters), George Thayer (Central Oregon Masters) and Austin Turner (Corvallis Aquatic Team). Though only 5 swimmers strong, OREG was well represented, placing 10th out of 19 teams in the Regional Club category. All 5 Oregon swimmers individually placed in the top 10, meaning he or she scored points and earned a medal, in at least one of their events.
There were 40 individual and 15 relay national records set at the meet! So there was no shortage of ‘whitewater’ and fast swimming to watch. Perhaps the most impressive swim and record set during the meet
Continued on page 12
12 July 2016
David and Hailey - new OMS record holders - out on the townHailey’s game face
was the 200 fly swim by 90 year-old Thomas Maine of St. Louis Area Masters. The 90 year-old Maine swam the 200 fly in 4:44.76!
Another notable swim, particularly for me because I was in the adjacent lane, was Allison Arnold’s record-breaking 1650 freestyle. Allison Arnold, swimming for The Olympic Club in the 18-24 age group, went a 17:27.91 to erase the last surviving women’s short course yards record from the 1980s. The previous record of 17:31.70, held by open water and distance freestyle star Karen Burton, had stood since 1987! I have to say that Allison looking amazing as she lapped me....both the first and the SECOND time! She was gracious enough to stay in the water until I finished and had a chance to congratulate her.
Our 5 OREG swimmers were able to post two new OMS records. Hailey Bambusch (women 25-29) lowered the record in the 50 free to 24.53. And David Hathaway (men 55-59) went 19:22.47 in the 1650 to take nearly 10 seconds off the previous record!
For David Hathaway, this meet was a homecoming of sorts. David grew up in North Carolina and did his age group swimming there. Also at the meet was Da-vid’s age group team-mate and friend Chip Green. David had the
WhiTeWaTer ShoWdoWnContinued from page 11
opportunity to reconnect and swim with Chip and visit with Chip’s mom, whom David hadn’t seen in over 30 years!
I would be remiss not to make mention of the con-troversial House Bill 2 (known as HB2) which was signed into law in March, 2016. The law is considered by many to be discriminatory and, in fact, the department of justice has filed a federal civil rights lawsuit against the state of North Carolina, citing that HB2 violates the US. Civil Rights Act and Title IX. There were quite a few swimmers who organized to quietly protest the law by wearing rainbow-colored bracelets and T-shirts that read: “H2O NOT HB2. Swim for love. Not hate.” And USMS issued the following statement before the meet:
“We’ve heard from several members of the USMS community who have concerns about legislation in North Carolina related to discrimination against gay, bisexual, and transgender persons.
USMS is an inclusive, non-discriminatory organization, which is reflected in our day-to-day operations and at USMS events and activities. As such, USMS, the City of Greensboro, our host committee, meet directors, and local volunteers and swimmers are eager to welcome all our event participants and visitors to the 2016 Nationwide USMS Spring Nationals.
We’re in this for the swimming, the fun, the fitness, and the camaraderie, and we’ll continue to provide a welcoming and respectful environment at all our events so that USMS members can pursue their passion for swimming.”
And indeed, by all accounts, USMS did not disappoint in providing everything they promised in their above statement at Spring Nationals this year!Chip, David and Chip’s mom
13 July 2016
the heated pool, as air temperatures dipped to the low 60s and rain drizzled on the open water, and swam some fast times. This meet gave the option to swim the “pen-tathlon” events: the Sprint pentathlon, with a 50 LCM in each of fly, back, breast, and free, plus a 200 IM, for a total of 400 meters; the Middle distance, with 100 LCM in each of fly, back, breast, and free, plus a 200 IM, for a total of 600 meters; and the Long distance, with 200 LCM in each of fly, back, breast, and free, plus a 400 IM, for a total of 1200 meters. The all-free Brute pentathlon involved swimming the 50, 100, 200, 400, and 800 LCM free events. A total of six swimmers completed the Brute pentathlon, one swimmer completed the Long, two completed the Middle, and four completed the Sprint. Three pentathlon records fell on Saturday: in the Sprint distance, Shirlene Gonzalez broke the previous record for women 45-49 with a cumulative time of 6:52.13. In the middle distance, Ginger Pierson broke the previous record for women 70-74 with her cumulative time of 12:02.37. The previ-ous long distance record for men 35-39 fell as Matt Miller swam his cumulative time of 17:32.53. Congratulations, swimmers!
On Sunday, swimmers returned to the pool for the open-water style buoy swim. This was a 1200-meter
swim, with 12 loops around the 100-meter course, start-ing in the water in waves, to simulate an open-water event. A total of 11 women and 14 men, ages ranging from 26 to 74, swam the event, swimming counter-clock-wise. Hardy Lussier (M 50-54) won first overall, and in the men’s division, and now has the current record with his time of 17:13.20. Matt Miller (M 35-39) finished second overall and in the men’s division, followed by Daniel Koller (M 30-34) in third overall and in men’s, and Lisa Gibson (W 25-29 ) in fourth overall. Lisa Gibson also won first in the women’s division, followed by Bonnie Edwards (W 40-44) in second, and Suzanne Schlosberg (W 45- 49) in third. Congratulations swimmers!
The weekend’s events closed with a pancake brunch, with pancakes, eggs, sausage, and other goodies, open to swimmers and their families on Sunday following the buoy swim.
Many thanks to Bob Bruce for running an eventful weekend so successfully and thanks to all the volunteers who helped coordinate all the activities.
*Rebecca Ducore is a veterinary pathologist for Or-egon Health & Science University and moved to Oregon from Washington D.C. by way of Boston. Rebecca joined OCT in late June, 2015, after a 13 year break from swim-ming.
meeT Summarycontinued from page 1
Association Meet
Photosby Brad Brachulis
Willard Lamb and Tim Waud
Lauren BinderTed Bonus MAC at the OMS Association Meet
14 July 2016
SeTTing The Pace WiTh coach Timcontinued from page 4
tionally recognized human performance expert, tests this concept on a daily basis. From the United States Navy Seals to members of the National Basketball Association, to top NCAA and high school athletes, Underwood exam-ines ways to improve one’s athletic performance, which can be directly applied to swimming.
According to Underwood, when swimmers train hard through the whole season and finally reach their peaking phase, there are three possible outcomes:
Your times will plateau.You will swim slower.You will get a personal best time.
The most significant factor in a personal best time is that you are well rested. Recovery is critical to your train-ing and swimming performances.
Even though recovery is a highly influential aspect to performance, it is often misunderstood. “Recovery is the key to performance and is the most overlooked aspect to training,” Underwood said. It is scientifically proven that some of the most significant pieces of recovery include post-nutrient intake and sleep. “The biggest [scientific] advancements have been in the areas of recovery,” Under-wood noted. “That’s why on the international level you’re seeing countries who never had swimmers all of a sudden produce medalists and finalists.”
Post-Training Nutrient Intake
According to Underwood, “The number one recov-ery factor is post-training nutrient intake. [It] jumpstarts recovery by as much as 70 percent in the first hour. Any-time you go through a high intensity practice or competi-tion, your muscles and other physiological systems incur damage. Taking in the proper nutrients after a workout is critical because you want your muscles to repair from that damage and get stronger.” Underwood recommends drinking 12 to 16 ounces of Whey protein within the first ten minutes of a workout (which can stop up to 83 percent of muscle damage) along with 75 grams of carbo-hydrates.
Sleep
Sleep is the second most important factor in recovery after post-nutrient intake. In fact, proper sleep adds an-other 20 percent to the recovery timeline, meaning that you are now 90 percent recovered through nutrient up-take and sleep. When you sleep, your body is recovering both physically and mentally. Underwood recommends the “magic” sleep number is nine hours and 15 minutes for elite or growing athletes. During physical repair, hu-man growth hormone is released, which helps repair any damage done to your body from stress.
Underwood and others working on the Human Per-formance Project, share some astounding results directly related to sleep and swimming performance through a study on members of the men and women’s swim team at Stanford University. In the first two weeks of the study, they had participants stick to their normal sleeping pat-tern. Afterwards, they increased their sleep to ten hours per day. According to Cheri Mah of the Stanford Sleep Disorders Clinic and Research Lab, participants on aver-age had a 0.15 second faster reaction time on their start, improved their turn speed by 0.10 seconds, and even went 0.51 seconds faster on a 15-meter sprint. Many of the participants set new personal best times and school and NCAA records during that same season. Long story short, the more you sleep, the better you will perform.
Eat, Sleep, Swim
Make sure you drink plenty of fluids before, dur-ing and after practice or competitions. Drinking water alone will help flush your system and help your muscles recover quicker. Eat or drink protein before, and imme-diately following practice or competing. Chocolate Milk and peanut butter are great sources of protein. Experi-ment and find something that works for you.
Get plenty of rest and be on time to practice and competitions. Mentally and physically, you want to have a clear mind before you place high demands on your body. Swimming will be much more enjoyable when you can embrace your swims.
When warming up, swim a minimum of 800 meters/yards. Break this distance down into the follow-ing components: 400 Swim Smooth Perfect, 150 Kick, 150 Drills and 4 x 50 Pace Work. When warming down, swim a minimum of 400 meters/yards Smooth Perfect.
continued on page 15
15 July 2016
Oregon M
asters Swim
ming: Tentative O
pen Water Race Schedule for 2016 (as of 1 Jan 2016)
Date(s)
Days
Event/VenueO
R LocationH
ostEvent D
irectorSw
ims
OR Series
CategoryU
SMS Status
Sun 10 July1
Portland Bridge Swim
PortlandPBS,LLC
Marisa Frieder
17-km dow
nriverFeatured
?in the W
illamette River
Sat 16 July2
Southern Oregon
RuchRVM
Andy G
ramley
2500-meter (w
ith 10,000-meter)
Qualifying
SanctionedSw
ims at
5000-meter (w
ith 10,000-meter)
Qualifying
Applegate Lake
10,000-meter (N
at’l Champs)
FeaturedSun 17 July
1500-meter (A
ss’n Champs)
Featured3 x 500-m
eter Pursuit RelayParticipation
Fri 29 July3
Cascade Lakes Swim
Bend
COM
ABob Bruce
3000-meter
Qualifying
SanctionedSat 30 July
Series & Festival at Elk
500-meter
Qualifying
Lake1500-m
eter (Zone Champs)
Featured
Sun 31 July5000-m
eterFeatured
1000-meter
Qualifying
Swim
mers m
ust participate at three venues to be eligible for the Oregon O
pen Water Series. Sw
imm
ers may score Series points in all sw
ims. Featured
and qualifying events score points by place, and participation events score 7 points. Top 10 scores count towards a sw
imm
er's final Series total.
Results for OMS swimmers in the 2016 U.S. Masters Swimming SCY National Championship, can be found at: http://www.usms.org/comp/meets/meetsearch.php?club=OREG&MeetID=20160428ramgsaY
Scores of the pentathlon events and results from the Bend, “Road to Nationals” LCM meet can be found at: http://swimoregon.org/results/
In the May-June 2016, issue of “Swimmer” Magazine there is a very nice article about OMS swimmer, Matt Miller, beginning on page 18, entitled “No Fly Zone”. You will enjoy his ‘hobby/business’ and his accomplishments in the swimming world.
The “Awards Booklets”, for the last 3 years, have been uploaded to the web site, the are now available for ev-eryone to download and peruse: http://swimoregon.org/oms-awards-booklets/
Miscellaneous Information
Make sure you wear warm clothing and footwear. It’s important to keep your muscles warm. Avoid taking naps between races, you don’t want lactic acid to pool up in your muscles. Following a weekend of racing or intense training, include a lactate clearance set into your workout. Swimming 20 x 50 @ 1:00 Smooth Swim Perfect will help you recover quicker and prepare you for your next set or training session.
SeTTing The Pace WiTh coach Timcontinued from page 14
Looking Ahead…
Summary…
Quote for the day…
Meet Schedule
OREG at USMS Spring Nationals — SCYOregon Association Championship — LCM‘Road to Nationals’ Pentathlon — LCMOregon Senior Games — SCY
Records And Meet Results
You never regret a swim
Date Course Meet LocationJuly 10 OW* Portland Bridge Swim Portland, ORJuly 16-17 OW* Southern Oregon Applegate Lake Swims Ruch , ORJuly 29-31 OW* Cascade Lakes Swim Series & Festval @ Elk Lake Bend, ORAugust 17-21 LCM USMS Summer Nationals Gresham, OR
*For more details on Open Water events see page 15